Bari mu yi magana game da BMR (Basal Metabolic Rate): buƙatar makamashin jikinka.

Shin kun taɓa tunanin cewa ko da lokacin da muke zaune a tsaye, wato, kwance a kan gado ko a kan kujera, jikinmu yana aiki akai-akai? Numfashi, bugun zuciyarmu, da daidaita zafin jikinmu kaɗan ne daga cikin abubuwa da yawa da muke yi. Don haka duk wannan yana buƙatar kuzari, wanda shine adadin kuzari. Wannan ƙaramin adadin kuzari shine abin da muke kira BMR ɗinmu.

Menene BMR (Basal Metabolic Rate)?

A taƙaice dai, BMR (Basal Metabolic Rate) shine mafi ƙarancin adadin adadin kuzari da jikinka ke amfani da shi don kiyaye muhimman hanyoyin rayuwa lokacin da ba ka yin wani aiki, kawai kana hutawa. Ka yi tunanin, ko da kana kwance a kan gado duk rana, numfashinka, zagayawar jini, gyaran ƙwayoyin halitta, da kuma kula da zafin jiki har yanzu yana faruwa, ko ba haka ba? Wannan shine abin da ake amfani da wannan kuzarin. Wannan ƙimar BMR ya bambanta daga mutum zuwa mutum. Akwai dalilai da yawa na hakan, bari mu yi magana game da hakan ma.

A gaskiya ma, kusan kashi 60% zuwa 70% na jimlar kuzarin da muke kashewa a rana yana zuwa ga wannan BMR . Wani kashi 10% kuma yana zuwa ne ga narkar da abincin da muke ci da kuma mayar da shi kuzari. Sauran kuma yana zuwa ne akan abubuwa kamar motsi da motsa jiki.

Mutane da yawa suna sha'awar sanin BMR, suna tunanin cewa zai taimaka musu wajen sarrafa nauyinsu. Wannan zai iya taimaka maka ka fahimci irin kuzarin da jikinka ke buƙata a kowace rana. Amma ka tuna, BMR abu ɗaya ne kawai idan ana maganar rage nauyi. Akwai wasu abubuwa da yawa da ke shiga cikin wannan.

Waɗanne abubuwa ne ke shafar BMR ɗinmu?

To, yanzu bari mu kalli abubuwan da za su iya shafar ƙimar BMR. Wasu daga cikin waɗannan abubuwan ba za mu iya canzawa ba, amma wasu abubuwa suna ƙarƙashin ikonmu.

Abubuwan da ba za mu iya canza su da yawa ba:

• Girman Jiki: Girman jikinka, ma'ana yawan kyallen jiki da ƙwayoyin halitta da yake da su, haka nan ƙarin kuzarin da ake buƙata don kula da su. Kamar yadda babban gida ke kashe kuɗi mai yawa wajen kula da shi.
• Adadin tsokar da ta yi laushi: Nama kamar injinan jikinmu ne. Yana buƙatar kuzari mai yawa don kiyaye shi. Da yawan tsokar da kake da ita, haka ma yawan tsokar da kake da ita zai yi.
• Adadin kitsen jiki (kitsen jiki): Yana buƙatar ƙarancin kuzari don kula da kitsen jiki fiye da na tsoka. Duk da haka, kitsen jiki yana buƙatar kuzari. Don haka, adadin kitsen yana shafar BMR har zuwa wani mataki.
• Jinsi: Maza galibi suna da BMR kaɗan fiye da mata. Wannan ya faru ne saboda maza galibi sun fi mata girma kuma suna da yawan tsoka saboda sinadarin testosterone.
• Shekaru: BMR yana raguwa a hankali yayin da muke tsufa. Babban dalili shine asarar tsoka yayin da muke tsufa. Bugu da ƙari, canje-canjen hormonal da canje-canjen jijiyoyi suma suna iya shafar BMR.
• Tseren:Bincike ya gano cewa launin fatarka ko ƙabilarka na iya shafar BMR ɗinka, amma har yanzu ana binciken hakan.
• Kwayar Halitta: Kwayar halittarmu tana da babban tasiri ga BMR. Wasu mutane ana haihuwarsu da saurin narkewar abinci, yayin da wasu kuma suna da jinkirin narkewa. Masu bincike har yanzu suna gano ainihin yadda waɗannan kwayoyin halittar ke aiki.

Abubuwan da ke shafar BMR na ɗan lokaci:

• Rashin cin abinci, azumi ko yunwa: Ka yi tunanin, idan ba ka ci abinci yadda ya kamata ba, idan adadin kalori da jikinka ke samu ya ragu, jikinka yana ƙoƙarin adana kuzari. Wannan wani abu ne da ya samo asali don taimaka mana mu rayu. Sannan jikinka yana rage BMR ɗinka, wanda ke nufin yana rage saurin ƙona kuzari.
• Yanayin zafin muhalli: Idan kana cikin yanayi mai sanyi sosai (misali, lokacin da kake gumi) ko kuma lokacin da kake gumi sosai (misali, lokacin da kake gumi), dole ne jikinka ya yi aiki tukuru don kiyaye yanayin zafin jiki na yau da kullun. BMR ɗinka yana ƙaruwa a waɗannan lokutan.
• Matakan sinadarin thyroid: Sinadarin thyroid, wanda glandar thyroid ke fitarwa, yana da matukar muhimmanci ga tsarin metabolism dinmu. Idan matakan sinadarin thyroid suka karu, wanda ake kira hyperthyroidism, sinadarin BMR yana karuwa. Haka nan, idan matakan sinadarin thyroid suka ragu, wanda ake kira hypothyroidism, sinadarin BMR yana raguwa.
• Rashin lafiya ko rauni: Idan kana da zazzaɓi ko rauni, jikinka dole ne ya yi ƙarin aiki. Wannan yana nufin yaƙi da rashin lafiya da gyara kyallen takarda. Wannan yana ƙara yawan jinin jininka.
• Magungunan ƙarfafawa: BMR na iya ƙaruwa na ɗan lokaci idan aka yi amfani da abubuwan ƙarfafawa kamar caffeine (wanda ake samu a cikin kofi da shayi), nicotine (wanda ake samu a cikin taba), da amphetamines.

Tasirin matakai daban-daban na rayuwa akan BMR:

• Girma: Yara ƙanana, musamman jarirai, suna girma cikin sauri. Suna buƙatar ƙarin kuzari don haɓaka sabbin kyallen jiki da kuma ƙara nauyi. Saboda haka, BMR ɗinsu ya fi girma.
• Ciki: A lokacin daukar ciki, nauyin jikin uwa yana ƙaruwa, kuma girman tayin a cikin mahaifa yana buƙatar ƙarin kuzari. Wannan yana ƙara yawan BMR na uwa mai ciki.
• Shayarwa: Shayarwa tana buƙatar ƙarin kuzari daga jiki. Bincike ya nuna cewa samar da madarar nono yana buƙatar tsakanin kashi 15% zuwa 25% ƙarin kuzari .
• Menopause: Canje-canjen hormones da ke faruwa yayin menopause na iya haifar da asarar ƙarfin tsoka. Wannan yawanci shine sanadin raguwar BMR.

Akwai ƙimar BMR "na al'ada"?

Babu wani abu da ake kira ƙimar BMR ta 'al'ada'. Saboda dalilai da yawa da muka tattauna a baya, BMR na kowane mutum ya bambanta. Masana kimiyya za su iya bayar da matsakaicin ƙima ne kawai. Ku tuna, waɗannan ƙima ce kawai.

Matsakaicin BMR ga namiji shine kimanin kalori 1,696 (kilojoules 7,100) a rana . Ga mace, yana da kimanin kalori 1,410 (kilojoules 5,900) a rana . Duk da haka, waɗannan ƙimar na iya bambanta kaɗan dangane da launin fatarki/ƙabilarki.

Abu mafi mahimmanci shine, ana amfani da waɗannan adadin kuzari ne kawai don yin ayyukan jiki na yau da kullun. Wannan bai haɗa da adadin kuzarin da muke ƙonawa daga abinci ba, ko adadin kuzarin da muke ƙonawa yayin tafiya, aiki, ko motsa jiki!

Idan kana son sanin ainihin adadin adadin kuzari da kake buƙata a kowace rana, ya fi kyau ka yi magana da likitanka ko ƙwararren masanin abinci mai rijista. Za su iya ƙididdige maka wannan bisa ga yanayinka.

Ta yaya zan ƙididdige BMR dina?

Domin a auna BMR daidai, dole ne a yi shi a dakin gwaje-gwaje, a bi ƙa'idodi masu tsauri. Wato:

• Kana buƙatar ka huta gaba ɗaya.
• Kana buƙatar ka kwantar da hankalinka gaba ɗaya, a hankali da kuma a jiki.
• Ana aunawa bayan an tashi daga barci mai kyau, sa'o'i 12 zuwa 14 bayan cin abinci na ƙarshe.
• Ya kamata ka zauna a cikin ɗaki mai yanayin zafi mai daɗi.

To, ba kowa ne zai iya zuwa dakin gwaje-gwaje irin wannan ya auna BMR ɗinsa ba. Shi ya sa masana kimiyya suka ƙirƙiro lissafi don ƙididdige BMR kwata-kwata. Ɗaya daga cikin lissafin Harris-Benedict da aka fi amfani da shi shine lissafin Harris-Benedict .

Yadda ake ƙididdige BMR ta amfani da lissafin Harris-Benedict:

Ga maza:

`BMR = 88.362 + (13.397 x nauyi a kilogiram) + (4.799 x tsawo a santimita) - (5.677 x shekaru a shekaru)`

Ga mata:

`BMR = 447.593 + (9.247 x nauyi a kilogiram) + (3.098 x tsawo a santimita) - (4.330 x shekaru a shekaru)`

Yana da mahimmanci a tuna cewa waɗannan lissafin suna ba da kimantawa mai tsauri kawai .

Bari mu kuma koyi game da lissafin RMR (Ragewar Metabolic Rate).

Wataƙila ka ji kalmar RMR (Ragewar Tasirin Jiki na Hutu) . RMR da BMR suna kama da juna, amma akwai ɗan bambanci. RMR shine adadin kuzarin da jikinka ke amfani da shi don aiki lokacin da kake hutawa. Duk da haka, yana kuma haɗa da adadin kuzari da aka ƙone don ƙananan ayyuka masu ƙarancin kuzari kamar zuwa banɗaki ko yin sutura. Shi ya sa RMR yawanci ya fi BMR da kusan kashi 10% .

Akwai kuma daidaito don ƙididdige RMR (waɗannan yawanci suna dogara ne akan nauyi a cikin fam da tsayi a cikin inci):

Ga maza (RMR):

`RMR = (4.38 x nauyi a fam) + (14.55 x tsawo a inci) - (5.08 x shekaru a cikin shekaru) + 260`

Ga mata (RMR):

`RMR = (3.35 x nauyi a fam) + (15.42 x tsawo a inci) - (2.31 x shekaru a cikin shekaru) + 43`

Waɗannan kawai lissafi ne masu tsauri, ko ba haka ba?

Zan iya ƙara BMR dina?

A mafi yawan lokuta, babu abin da za mu iya yi don canza BMR ɗinmu sosai. Domin ba za mu iya canza abubuwa kamar kwayoyin halitta, shekaru, ko tsayi ba. Amma hanya ɗaya ta ƙara BMR ɗinmu ta hanyar lafiya ita ce ƙara yawan tsokoki masu laushi . Kamar yadda muka faɗa a baya, yana buƙatar kuzari mai yawa don kula da tsoka. Don haka, yayin da tsoka ke ƙaruwa, BMR ɗin ma yana ƙaruwa.

Motsa jiki, musamman motsa jiki na juriya da kuma motsa jiki na motsa jiki - wanda ya bambanta da motsa jiki na aerobic - na iya taimakawa wajen gina tsoka idan ana yin sa akai-akai. Misalan sun haɗa da ɗaga nauyi, Pilates, da kuma motsa jiki na kettlebell.

Amma, ku tuna, ƙara yawan BMR da gangan ba koyaushe abu ne mai kyau ba. Misali, wanda ke da mummunar cuta kamar ciwon daji zai iya kamuwa da wata cuta da ake kira hypermetabolism, wanda ke nufin metabolism ɗinsa yana da sauri. Haka kuma, yanayi kamar hyperthyroidism ko amfani da wasu abubuwan ƙarfafawa na iya ƙara yawan metabolism ɗinka, amma kuma suna iya zama illa ga lafiyarka.

Idan kana da tambayoyi ko damuwa game da yadda metabolism ɗinka ke aiki, yadda yake shafar nauyinka da lafiyarka, ko kuma idan kana da wata shakka, ka tabbata ka yi magana da likitanka.

To, menene muhimman abubuwan da ya kamata mu ɗauka daga wannan labarin?

Sanin BMR ɗinku, mafi ƙarancin kuzarin da jikinku ke amfani da shi a lokacin hutawa, mataki ne mai kyau na farko wajen kula da nauyinku da lafiyarku. Tabbas, ba za mu iya canza BMR sosai ba. Amma muhimmin ɓangare ne kawai na babban hoton.

Idan kana son ƙarin koyo game da jikinka da abubuwan da ke shafar nauyinka, kada ka yi jinkirin ganin likitanka ko ƙwararren masanin metabolism. Za su iya ƙirƙirar wani tsari na musamman wanda ya dace da jikinka da manufofinka. Ta wannan hanyar, za ka iya kasancewa kan hanyarka ta zuwa rayuwa mai koshin lafiya.

Ka tuna, salon rayuwa mai kyau ba abu ne da ke faruwa cikin dare ɗaya ba. Tafiya ce kawai. Fara da ƙanƙanta, ka san abin da ya dace, sannan ka ci gaba da haƙuri.

` BMR, Matsakaicin Ƙarfin Tarin Abinci, Kalori, Kuzari, Tsarin Metabolism, Gudanar da Nauyi, Lafiya